Jeff Galloway Blogger Tips

It’s been awhile since I shared Jeff’s blogger tips and this is actually one of my favorites.  I know that sometimes we get used to the summer heat and think, “no big deal” or “summer is almost over so the sun is not as dangerous.” In fact, the other day I was in my office and on the phone with my mom and she was telling me how hot it was outside.  I was thinking she was wrong and it sure must be cold out today because I was freezing (probably because I hadn’t been outside since I arrived)… Needless to say I headed out thinking it was a perfect running day only to get to the door and realize it was blazing hot. Jeff Galloway has excellent advice on running in the heat.

Dealing with the heat training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C).
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
Try to complete your run before the sun rises above the horizon.
More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30.
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building.
Pick shady courses on hot days.
Don’t wear a hat!  Pour water over your head
Have an indoor alternative—treadmill, etc
Run in the deep end of the pool, using a flotation belt

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